WASHINGTON —聽When it comes to the topic of health and the holidays, most people are focused on limiting the Christmas cookies and eggnog to avoid seasonal weight gain. But the holidays can affect more than just your waistline; this time of year can take a toll on your immune system.
Dr. John Young, a physician specializing in the treatment of chronic illnesses, says that from Halloween to Jan. 1, the immune system takes a hit from a number of different factors, including stress and diet.
鈥淲e鈥檙e under a tremendous amount of stress — parties, get-togethers, things like that — and we鈥檙e eating very poorly,鈥� he says. 鈥淲hen you take in a lot of carbohydrates, they turn into sugar, and sugar by definition is pro-inflammatory, which also depresses the immune system.
Of course, the holidays coincide with cold and flu season. And with lots of people gathered in enclosed spaces with less access to fresh air, it鈥檚 easier for germs to circulate and for illnesses to spread.
Make sure you don鈥檛 miss out on the fun of the holiday season. Keep your immune system running at its peak with these tips:
Eat enough protein. At most holiday parties, there鈥檚 no shortage of food. However, Young says, a lot of people neglect the protein options on seasonal spreads and eat more carbohydrates and sweets.
鈥淵our immune system is all protein. Without the protein, the immune system is depressed,鈥� Young says. 鈥淚f that immune system is not working right, then you鈥檙e more likely to get a virus or a bacterial infection.鈥�
At your next party or holiday gathering, skip the cheese-and-cracker platter and聽 grab an extra portion of turkey, chicken or roast beef with a side of vegetables. Vegetarians can nosh on nuts, whole grains or such as spinach, Brussels sprouts and broccoli.
Add in some vitamin D. Unfortunately for those in the mid-Atlantic, soaking up vitamin D from the sun鈥檚 natural rays isn鈥檛 an option during winter months — without a few vacations to the tropics.
But Young says vitamin D is crucial to keeping the immune system operating at its best citing the research of Dr. Michael F. Holick, a professor of medicine, physiology and biophysics at Boston University Medical Center.
鈥淲ithout vitamin D, it鈥檚 another kind of mark against you that the immune system is not working optimally,鈥� says Young, who advises pill or liquid vitamin D during the winter.
But before starting any supplement, Young says, it鈥檚 important to consult with your doctor, since vitamin D can raise calcium levels.聽Foods high in vitamin D include salmon, tuna, eggs and mushrooms.
Laugh. They say laughter is the best medicine, but it can prevent one from having to even take medicine. The laughing has short-term effects such as an improved mood, and long-term benefits, such as an improved immune system.
Positive thoughts help to release neuropeptides, which help prevent stress and more serious illnesses, the Mayo Clinic says.
Power up with power foods. Feeling a little run down? Maybe it鈥檚 time to rethink what you鈥檙e eating. Diet plays an important role in how your body runs, and foods such as mushrooms, sweet potatoes, garlic, yogurt and shellfish can all help your body build up the power it needs to ward off infections. lists nine foods that can help give your body the boost it needs to stay healthy all season long.
Exercise. Exercise is often one of the first things people neglect during busy and stressful times. But Young says movement is key to keeping healthy.
鈥淓xercise makes the immune system more vigilant,鈥� he says. 鈥淚t raises nitric oxide levels, which is another way of increasing oxygen within the body. The more oxygen in the body, the better the body runs.鈥�
If you don鈥檛 have time for a full workout, try to squeeze in a 10-minute walk during your lunch hour or a quick jog after work. Every little bit helps.聽Exercise also helps you to sleep better — and sleep is another key component in maintaining a healthy immune system.
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